We have to admit we have a bit of bias when it comes to this category of foods because most of us around here are vegan and have been exploring fruits and vegetables as a main food source for many years.
According to every scientific food journal ever made a balanced diet that is rich in essential nutrients especially from plant sources, will lead to strong, healthy hair.
The U.S. Department of Agriculture recommends eating 1 1/2 to 2 cups of fruit and 2 to 3 cups of vegetables per day for a balanced, healthy diet. You can provide a further boost to your hair health by choosing fruits and vegetables that contain vitamins that will help with hair growth.
Foods Rich in Vitamin A*
Vitamin A* is a natural antioxidant and it helps your hair to produce sebum wich is the oily secretion found on your scalp.
Sebum is your hair’s all-natural conditioner and it is the foundation for healthy hair growth. According to multiple scientific sources, the recommended dietary allowance of vitamin A is 700 to 1,300 micrograms per day for women and 900 micrograms per day for men.
Great sources of vitamin A include carrots, spinach, cantaloupe, kale, broccoli and sweet potato. Getting a healthy dose of all these foods weekly can help your hair to greatly improve the way it looks, how moisturized it is and of course encourage hair growth.
Foods Rich in Biotin
We cannot talk about hair growth without talking about Biotin! Foods rich in biotin can prevent hair loss and can lead to healthy strong hair.
Biotin is part of the B-complex group of vitamins* and all of them lead to healthy growth and development. Biotin can be found in animal products but plant sources include raspberries, raw cauliflower, and avocado.
Foods Rich in Vitamin E*
Vitamin E* is another essential vitamin needed for hair health and in the hair care industry it is often used in products or by itself added topically to your hair.
Like vitamin A it is also a natural antioxidant and can protect your hair from becoming damaged from the sun and protect the hair from toxins. A great source of Vitamin E is avocado, as well as spinach and carrots.
Foods Rich in Vitamin C*
If your mom is anything like my mom then you probably get asked about taking your vitamin C every single week. Vitamin C* is also a natural antioxidant and it helps to build your immune system. It also produces collagen which is necessary for hair production.
Vitamin C can be found in citrus fruits such as oranges, grapefruits, kiwis, strawberries and other foods including, tomatoes, red peppers, spinach, and broccoli.
Another food group favorite grains and nuts are a great source of nutrients that feed your hair. For healthy hair, you need to eat a variety of whole grains including brown rice, quinoa, and oats that are rich in B Vitamins* including biotin. They prevent alopecia and brittle hair and some raw oats are a great source of silica which reduces breakage.
Nuts are high in protein, zinc, and packed with omega-3 fatty acids that promote really healthy shiny hair and awesome growth.
Great sources of healthy nuts include Brazil nuts that are high in selenium which prevents hair loss, walnuts, and almonds.
Like nuts, seeds are great for our health and can be a great source of biotin and zinc. Sunflower seeds are a great source of biotin, pumpkin seeds are a great source of zinc and flax seeds are a great source of omega-3 oils.
As with nuts, all seeds are good for our health, yet different seed varieties also have their own individual properties for healthy hair. Sunflower seeds are a great source of biotin, pumpkin seeds are high in zinc, and flax seeds are a great vegetarian source of omega-3 oils all of which can help promote a healthy scalp and healthy hair.
Many of us like to skip dairy in our diets but according to Hair Growth Remedies Now dairy can be very helpful when trying to stimulate hair growth.
Low-fat dairy products like skim milk and yogurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources. Add a cup of yogurt or cottage cheese to your snack list and to help prevent hair loss, stir in a few tablespoons of flax-seed or walnuts for your required dose of omega 3 fatty acids and zinc.
Now that we have covered the basics of what we have to eat to keep our healthy and growing it is important to reiterate that along with supplementation a healthy lifestyle should be the ultimate priority for those of you on a hair growth journey.
It is not enough to just focus on hair regimens and products when what we eat and how healthy we are is what determines hair growth.
If you plan to incorporate a healthy lifestyle and change your diet, we implore you to work with your medical practitioner to determine the best diet for you. If you are suffering from hair loss or excessive shedding see a doctor first and then change your diet to see if it improves your hair.
With that said comment below and let us know how you have been changing your lifestyle to improve your hair’s health and encourage hair growth.